CrossFit 2.22.17


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CFPC – CrossFit



Clean/Press Warm-up (No Measure)

3 rounds:

5 Press and back (Bar)

5 Push press (dip, pause, assess vertical torso…then drive up)

10 Close-grip kip swing

5 Cat/Cow with 3 sec hold

2 Jefferson curls w/ barbell

15 sec Superman hold

15 sec Hollow hold

2 Wall walks

Air Force (Time)

20 Thrusters (95/65#)

20 Sumo deadlift High-pull

20 Push jerk

20 Overhead Squats

20 Front Squats

*4 Burpees EMOM
16 min Time CAP.

Modify weight according to your most challenging movement. Begin the workout with 4 burpees.


Warm-up (No Measure)

Spend 15 minutes on mobility.



Coaches choice:

Foam rolling

Shoulder stretches

Hip mobilization

Ankles, calves, hamstrings etc

Spend 2-3 min per exercise to ensure lasting change

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